Forums

Results 1 to 5 of 5
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 12-04-17, 11:57 am (EST) #1

    Improve my routine?

    December 4, 2017, 11:57 am

    Hey guys I recently posted about making my routine better and I have gathered the advice and tried to improve it and this is what I came up with.

    Heavy Day 1:

     Barbell Bench Press 3 * 1-5 Reps ,  Conventional Deadlift 3 * 1-5 Reps , Dumbell Incline Bench Press 3 * 3-5 Reps , Cable Upper Row 3 * 3-5 Reps , Dumbell Bicep Curl 4 * 8-12 Reps , Cable Bicep Curl Drop set 3 * 10-12 Reps ,  Treadmill running 

    Heavy Day 2: Barbell Squat 3 * 1-5 reps , Barbell Standing Shoulder Press 3 * 1-5 Reps , Romanian Deadlift 3 * 8 reps , Face pulls 4 * 8-12 reps , Dumbell Tricep extensions 4 * 8-12 reps , Tricep cable extension drop set 3 * 10-12 reps , Standing Calf raises 3 * 8-12 reps , Treadmill Running 

    Lighter Day 3:

    Barbell Bench Press 4 * 10-12 reps , Deficit Deadlift 4 * 10-12 reps , Cable X crossover 4 * 10-12 reps , Cable upper row 4 * 10-12 reps , Barbell Reverse Curl 4 * 10-12 reps , Rope Hammer Curl Dropset 3 * 10-12 reps , Medicine Ball slams and jumps 3 * 3 reps 

    Ligher Day 4: Barbell Front Squat 4 * 10-12 reps , Dumbell Standing Shoulder press 4 * 10-12 reps , Face Pulls 4 * 15-20 reps ,  Lying Leg Curls 4 * 10-12 reps , Cable Overhead Tricep extensions 4 * 8-12 reps , Cable Tricep Extensions Drop set 3 * 10-12 reps , Standing Calf raises 3* 15-20 reps 

    Is this a good routine? and how can I improve it ? any advice would greatly appriciated

    Thanks.

  • Posted On: 12-04-17, 4:52 pm (EST) #2

    Improve my routine?

    December 4, 2017, 4:52 pm
    Posted by: zain1221

    Hey guys I recently posted about making my routine better and I have gathered the advice and tried to improve it and this is what I came up with.

    Heavy Day 1:

     Barbell Bench Press 3 * 1-5 Reps ,  Conventional Deadlift 3 * 1-5 Reps , Dumbell Incline Bench Press 3 * 3-5 Reps , Cable Upper Row 3 * 3-5 Reps , Dumbell Bicep Curl 4 * 8-12 Reps , Cable Bicep Curl Drop set 3 * 10-12 Reps ,  Treadmill running 

    Heavy Day 2: Barbell Squat 3 * 1-5 reps , Barbell Standing Shoulder Press 3 * 1-5 Reps , Romanian Deadlift 3 * 8 reps , Face pulls 4 * 8-12 reps , Dumbell Tricep extensions 4 * 8-12 reps , Tricep cable extension drop set 3 * 10-12 reps , Standing Calf raises 3 * 8-12 reps , Treadmill Running 

    Lighter Day 3:

    Barbell Bench Press 4 * 10-12 reps , Deficit Deadlift 4 * 10-12 reps , Cable X crossover 4 * 10-12 reps , Cable upper row 4 * 10-12 reps , Barbell Reverse Curl 4 * 10-12 reps , Rope Hammer Curl Dropset 3 * 10-12 reps , Medicine Ball slams and jumps 3 * 3 reps 

    Ligher Day 4: Barbell Front Squat 4 * 10-12 reps , Dumbell Standing Shoulder press 4 * 10-12 reps , Face Pulls 4 * 15-20 reps ,  Lying Leg Curls 4 * 10-12 reps , Cable Overhead Tricep extensions 4 * 8-12 reps , Cable Tricep Extensions Drop set 3 * 10-12 reps , Standing Calf raises 3* 15-20 reps 

    Is this a good routine? and how can I improve it ? any advice would greatly appriciated

    Thanks.

    Looks pretty good @zain1221!

     

    I would maybe swap the barbell bench press on your lighter day out for the dumbbell bench press if your goal is muscle gain. Also, are you doing some width variations with bicep exercises to target a bit more of the the inside and outside heads?

     

    For example, you have a dumbbell bicep curl and then a cable bicep curl on your first session.. which is basically the same movement. I would at least try to make one a wide-grip movement and the other a close-grip movement just to shift the emphasis between the biceps heads.

     

    Are you training abs at some point too?

  • Posted On: 12-04-17, 6:46 pm (EST) #3

    Improve my routine?

    December 4, 2017, 6:46 pm

    Thanks for the reply scott. I''ll change the bench press on the lighter day for a flat dumbell press and I''ll keep the dumbell curl which targets the long head and with the drop set I''ll use a wide grip

  • Posted On: 12-04-17, 10:19 pm (EST) #4

    Improve my routine?

    December 4, 2017, 10:19 pm
    Posted by: zain1221

    Thanks for the reply scott. I''ll change the bench press on the lighter day for a flat dumbell press and I''ll keep the dumbell curl which targets the long head and with the drop set I''ll use a wide grip

    Nice 😁 Let us know if you need any more help!

  • Posted On: 12-05-17, 8:51 am (EST) #5

    Improve my routine?

    December 5, 2017, 8:51 am

    Thanks again Scott

Results 1 to 5 of 5
Page 1 of 1
Jump to page:
Jump To: